11.12.2015

SWOD
EMOM 10 MIN EVEN: 4 OHS @ 80% ODD: 5 Strict Pullups

WOD
5 Minute Amrap
10 Hang Power Cleans 115/75
10 Pistols
2 Minute Rest
5 Minute Amrap
10 Calorie Row
10 Front Squats 115/75

SPARTAN WOD
5 Minutes Max Rope Climbs
5 Minutes Max Overhead Lunges 25#
5 Minutes Plank Hold (Score is yes or no. If you did it without dropping or not. You can change from the elbow plank to the on the hands plank to the side plank if you want)
5 Minutes Max V-ups

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